CF Lite 11/17/15

CrossFit Bridgemill – CrossFit Lite

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Warm-up

Metcon

CF Lite V (2 Rounds for reps)

20 Minute EMOM – Four Minute Rotation, 5 times through: Minute 1 – 12 Wall Balls, Minute 2 – 10 Burpees, Minute 3 – 20 Walking Lunges, Minute 4 – 15 Sit-ups then repeat til 20 Minutes.

Rest 5 minutes then

15 Minute EMOM – Odd Minutes – Row 200M, Even Minutes – Jump or Step over Rower – 10 Times

Record total reps for each segment, the first component is 287 reps if completed.